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LEGS & SHOULDERS

WARM UP

- 500m

- 10 jumping squat

- mobility and stretching


WORKOUT

- Single leg standing calf 2 drop sets of 10*2


*super sets 1 Squat and KB swings

- Back squat with 2/3 sec eccentric break 12/10/6

- Banded KB swings 15*3


*super sets 2 goblet squat and split squat

-DB Heels elevated Goblet squat 15/10/8

- DB split squat 10*3 (2-3 sec eccentric break)


- seated DB front rise 10*3

- seated plate around the world 10*3

- DB upright 10*3


BYE LEGS

3 rounds:

- 15 CAL

- 12 Hang squat clean (7.5 kg *2)

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